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Saffron vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between saffron and white bread?

  • Saffron is richer in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, copper, and phosphorus, while white bread is higher in vitamin B1 and selenium.
  • Saffron's daily need coverage for manganese is 1212% higher.

We used Spices, saffron and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Saffron vs White bread infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +1047.8%
Contains more PotassiumPotassium +1268.3%
Contains more IronIron +207.5%
Contains more CopperCopper +224.8%
Contains more ZincZinc +47.3%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -69.8%
Contains more ManganeseManganese +5200%
Contains more CalciumCalcium +29.7%
Contains more SeleniumSelenium +292.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +1060.9%
Contains more Vitamin B1Vitamin B1 +363.5%
Contains more Vitamin B3Vitamin B3 +227.4%
Contains more FolateFolate +19.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +29.2%
Contains more FatsFats +75.7%
Contains more CarbsCarbs +32.3%
Contains more OtherOther +175.3%
Contains more WaterWater +206.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Poly. FatPolyunsaturated fat +29%
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +39.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron White bread
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron White bread DV% diff.
Manganese 28.408mg 0.536mg 1212%
Iron 11.1mg 3.61mg 94%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.087mg 71%
Magnesium 264mg 23mg 57%
Potassium 1724mg 126mg 47%
Vitamin B1 0.115mg 0.533mg 35%
Selenium 5.6µg 22µg 30%
Copper 0.328mg 0.101mg 25%
Phosphorus 252mg 98mg 22%
Vitamin B3 1.46mg 4.78mg 21%
Starch 37.17g 15%
Sodium 148mg 490mg 15%
Vitamin B5 0.536mg 11%
Fiber 3.9g 2.7g 5%
Folate 93µg 111µg 5%
Carbs 65.37g 49.42g 5%
Protein 11.43g 8.85g 5%
Fats 5.85g 3.33g 4%
Saturated fat 1.586g 0.698g 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin A 27µg 0µg 3%
Polyunsaturated fat 2.067g 1.602g 3%
Calcium 111mg 144mg 3%
Zinc 1.09mg 0.74mg 3%
Calories 310kcal 266kcal 2%
Vitamin B2 0.267mg 0.243mg 2%
Vitamin E 0.22mg 1%
Net carbs 61.47g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Monounsaturated fat 0.429g 0.599g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
54%
Saffron
33%
White bread
Minerals Daily Need Coverage Score
479%
Saffron
56%
White bread

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 0.888g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.2)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 342mg)
Which food is lower in glycemic index?
Saffron
Saffron is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.